Chicken-Fried Steak with Cream Gravy

Chicken-Fried Steak
Steve Legato

Ingredients

For the chicken-fried steak

  • boneless, skinless chicken breast, about 1 pound
  • 6 Tablespoons  all-purpose flour, divided
  • egg white
  • 1/2 Cup  buttermilk
  • 1 Teaspoon  baking soda
  • 2 Cups  cornflake cereal, finely crushed
  • 1/2 Teaspoon  onion powder
  • 1/2 Teaspoon  garlic powder
  • 1/8 Teaspoon  salt
  • 3/8 Teaspoons  black pepper
  • 1/8 Teaspoon  salt
  • 3/8 Teaspoons  dried thyme
  • 1 Tablespoon  canola oil
  •   Cream Gravy, see below

For the cream gravy

  • slice center-cut bacon, cut in half
  • 2 Tablespoons  all-purpose flour
  • 1 Cup  reduced-sodium chicken broth
  • 1/8 Teaspoon  black pepper
  •   Pinch of thyme
  • 3 Tablespoons  nonfat half-and-half
  •   Pinch of salt (optional)

Goodbye beef, hello chicken! This is good, really good. After three days of cooking flour- and crumb-coated chicken breasts in every conceivable (healthy) fashion, I pictured myself sitting in a greasy-spoon diner as I sampled the delightful results of the final taste test of this recipe. Perfectly coated and loaded with flavor, the only thing missing is 75 percent of the fat and sodium and more than half the usual carbs and calories. While devouring a serving of this dish, my son Stephen asked me not once, but twice, "Are you sure this is healthy?" 

Directions

For the chicken-fried steak

Preheat the oven to 350 degrees. Cover the chicken breasts in plastic wrap and gently pound to 1/2-inch thickness. Set aside.

Place 2 tablespoons of flour in a shallow bowl. In another shallow bowl, whisk together the egg white, buttermilk, and baking soda. In a third shallow bowl, mix the cornflake crumbs with 4 tablespoons flour, onion powder, garlic powder, salt, pepper, and thyme.

Coat each chicken breast with flour, dip into egg mixture, allowing excess egg to drip off, and roll in crumbs. Heat the oil in a large nonstick skillet over medium high heat. Add the chicken and cook until undersides are golden brown. Spray top with cooking spray and turn. Cook two minutes and transfer pan to oven for 5-6 minutes or until cooked through.

While chicken is baking prepare Cream Gravy. 

For the cream gravy

In a small saucepan cook the bacon over moderate heat, turning until crisp. Remove the bacon, mince, and set aside.

Add flour to the pan and slowly whisk in 1/2 cup of broth, stirring until smooth. Add the remaining broth and 1/8 teaspoon pepper. Finely crush thyme into the gravy with your fingers. Bring to a boil, reduce heat, and simmer for 3 to 4 minutes, whisking occasionally until gravy thickens.

Whisk in the nonfat half-and-half and the minced cooked bacon and simmer 1 more minute. Adjust salt to taste and serve 1/4 cup over each "steak."

Nutrition

Calories per serving:

343 calories

Dietary restrictions:

Sugar Conscious, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:

17%

Servings:

4
  • Fat 45g 69%
  • Carbs 107g 36%
  • Saturated 12g 58%
  • Fiber 4g 17%
  • Trans 0g
  • Sugars 14g
  • Monounsaturated 19g
  • Polyunsaturated 8g
  • Protein 129g 258%
  • Cholesterol 372mg 124%
  • Sodium 3,508mg 146%
  • Calcium 266mg 27%
  • Magnesium 195mg 49%
  • Potassium 2,284mg 65%
  • Iron 22mg 124%
  • Zinc 6mg 37%
  • Phosphorus 1,345mg 192%
  • Vitamin A 371µg 41%
  • Vitamin C 15mg 25%
  • Thiamin (B1) 2mg 122%
  • Riboflavin (B2) 2mg 143%
  • Niacin (B3) 60mg 301%
  • Vitamin B6 5mg 245%
  • Folic Acid (B9) 374µg 93%
  • Vitamin B12 4µg 75%
  • Vitamin D 2µg 1%
  • Vitamin E 6mg 28%
  • Vitamin K 20µg 25%
See detailed nutritional info Have a question about nutritional data? Let us know.
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